Patellofemoral pain / Anterior Knee pain “Pain from the front of the knee”

Anatomy of the knee

Symptoms of anterior knee pain

Where does my pain come from? The back of the knee cap is subjected to variable forces as we do activities of daily living. Activities such as up and down stairs, running or sitting with your knees bent cause increased contact force and pressure between the back of the knee cap and the thigh bone. Over time the tissue around and behind the knee cap can become irritable and send messages to your brain to give the sensation of pain.

Osgood-Schlatters Most common causes of knee pain in young people. Usually occurs during phases of growth. Bone grows first and the muscle plays catch up. Where the tendon from the knee cap attaches on the shin bone becomes inflammed and thickened

Osgood-schlatters

The biomechanics The knee cap is capable of moving up and down and side to side, but is accompanied with tilting when we move the knee. This means that the knee cap relies on strong and mobile structures surrounding it to ensure it moves correctly, and not cause pain

2. Causes Overactive Iliotibial Band 3. Weak Quadriceps = Increased force on knee cap 4. Overactive Calf = increased force on knee cap Occasionally some structures do not function well Knee painNo Knee pain 1.Strong bottom muscles = well aligned pelvis 2. Decreases ITB activity = less force on knee cap 3.Strong quadriceps = less force on knee cap 4. Fexible calf = less force on knee cap 1. Weak bottom muscles = tilted pelvis

How can I make my pain better? Firstly…. Don’t worry!- your pain can and will improve!! Exercise – for a number of months regularly Exercise Exercise!!!!!!!!! Adjuncts such as pain killers, heat, ice, taping can help to allow you to exercise! There is no quick fix!!!!

What do I exercise? And how? Strengthen Gluteals (Bottom Muscles) Strengthen Quadriceps (Thigh muscles) Mobilise and desensitise Iliotibial band (outer thigh) Mobilise and desensitise gastrocnemius(Calf)

Lets Get going!!!! Foam roller Gluteal work out Stretch Gluteal workout Basic Quadriceps Standing gluteals Functional work Foam roller and stretch